Introduction:
Have you ever wondered where your energy truly comes from? Deep within your cells are microscopic structures with a story so fascinating, they’re sometimes called alien. These powerhouses are your mitochondria, and looking after your mitochondrial health might be the most important thing you can do for your long-term well-being.
Mitochondria aren’t just another cell part. They have their own DNA and are believed to have evolved from ancient bacteria that merged with our ancestors’ cells. They power your body by producing ATP, the energy currency of life. But when they fail, everything suffers. Fatigue, weight gain, inflammation, brain fog, and chronic disease can often be traced back to dysfunctional mitochondria.
Improving mitochondrial health isn’t just for elite athletes or anti-ageing gurus. It’s for anyone who wants to feel better, move better, and live longer. Let’s explore why mitochondria are so important, how to protect them, and the practical steps you can take starting today.
What Are Mitochondria, Really?
Mitochondria are tiny organelles found in almost every cell in your body. Often called the “powerhouses of the cell,” they convert food and oxygen into ATP through a process called oxidative phosphorylation. ATP fuels everything from your heartbeat to your brainwaves.
What makes mitochondria unique is that they contain their own DNA (mtDNA), inherited only from your mother. This mtDNA is circular, more like bacterial DNA than human nuclear DNA. They also have their own ribosomes and replicate independently. This strange biology supports the theory that they were once free-living bacteria.
Mitochondria are especially dense in energy-hungry tissues like the brain, heart, liver, and muscles. The healthier your mitochondria, the more efficiently these organs work. This is why mitochondrial health is a cornerstone of physical energy, cognitive function, and metabolic resilience.
Why You Should Care About Mitochondrial Health
When mitochondria function well, you feel energetic, clear-headed, and resilient. When they falter, the results can be subtle at first—low energy, irritability, poor sleep—but can snowball into serious health issues:
- Type 2 diabetes
- Alzheimer’s disease
- Cardiovascular conditions
- Chronic fatigue syndrome
- Autoimmune disorders
Modern life bombards mitochondria with stressors: refined carbohydrates, processed seed oils, environmental toxins, chronic stress, poor sleep, and inactivity. Each of these contributes to mitochondrial dysfunction, setting the stage for inflammation and metabolic disease.
Think of mitochondria as tiny engines inside each of your cells. Dirty fuel, a lack of maintenance, and constant strain cause them to break down. But if you clean up the inputs and support their renewal, they can run like new for decades.
Signs Your Mitochondria Might Be in Trouble
Do any of these sound familiar?
- You feel tired even after a full night’s sleep.
- You struggle to lose weight despite eating less.
- You hit a mental wall in the afternoon.
- You feel physically weaker or sluggish.
- You crave sugar and caffeine for quick energy boosts.
These symptoms may be signs that your mitochondrial health needs attention. Many people chalk them up to ageing or stress, but they’re often reversible with the right habits.
Practical Ways to Improve Mitochondrial Health
Intermittent Fasting
Fasting gives your mitochondria a break and promotes a process called autophagy—cellular recycling and repair. When you fast for 16 hours a day (e.g., 8pm to 12pm the next day), your body has time to clean up damaged mitochondria and produce new, healthy ones.
Studies show intermittent fasting:
- Increases mitochondrial biogenesis
- Enhances fat metabolism
- Reduces inflammation
- Improves insulin sensitivity
A simple way to start: skip breakfast and eat lunch and dinner within an 8-hour window. Drink water, black coffee, or herbal tea during the fast.
Exercise (Especially HIIT & Resistance Training)
Exercise is a signal to your body that more mitochondria are needed. High-intensity interval training (HIIT) and resistance training are especially effective at triggering mitochondrial biogenesis.
Aim for:
- 2–3 sessions of strength training per week
- 2 HIIT sessions (e.g., sprints, cycling intervals)
- Daily movement: walking, stretching, or light activity
Exercise not only builds new mitochondria but improves their efficiency and resilience.
Eat for Mitochondrial Fuel Efficiency
The food you eat profoundly influences mitochondrial health. The PE (Protein-to-Energy) approach highlights the importance of eating nutrient-dense, high-protein foods while minimising non-nutritive energy from refined fats and carbs.
Best foods for mitochondrial support:
- Grass-fed meat, liver, eggs, oily fish
- Leafy greens and cruciferous vegetables
- Fermented foods (sauerkraut, kimchi)
- Avocados, olives, coconut oil (healthy fats)
Avoid:
- Seed oils (canola, soy, corn)
- Refined sugars and flours
- Processed snacks and ready meals
Cold and Heat Exposure
Cold showers or ice baths stimulate mitochondria through hormesis—beneficial stress. They activate brown fat, a metabolically active tissue rich in mitochondria.
Saunas, on the other hand, increase heat shock proteins that repair damaged mitochondrial proteins. Use them 2–3 times per week for 15–20 minutes.
Supplement Smartly
While food and lifestyle come first, some supplements can support mitochondrial health:
- CoQ10: essential for ATP production (especially for people on statins)
- Magnesium: vital for hundreds of enzymatic reactions
- Alpha-lipoic acid: powerful antioxidant that supports mitochondrial enzymes
- B vitamins: especially B1, B2, B3, B6, and B12
- L-carnitine: helps transport fatty acids into mitochondria for fuel
Always consult your healthcare provider before adding new supplements.
Boosting Mitochondrial Numbers: The Science of Biogenesis
You can increase the number of mitochondria in your cells—a process called mitochondrial biogenesis. It’s like adding more engines to your system.
Triggers for mitochondrial biogenesis:
- Caloric restriction or fasting
- Exercise (especially resistance and interval training)
- Low-carb, high-protein nutrition
- Cold exposure
When you consistently apply these stressors, your cells adapt by producing more mitochondria to handle the load. This improves your metabolic flexibility and energy availability.
Mitochondria and Metabolic Flexibility
Metabolic flexibility is your body’s ability to switch between using glucose and fat for energy. Poor mitochondrial function traps you in sugar-burning mode, making you hungry and tired between meals.
Improved mitochondrial health allows you to:
- Burn stored fat efficiently
- Maintain stable energy levels
- Avoid energy crashes and cravings
- Reduce insulin resistance and inflammation
The combination of fasting, strength training, and a low-carb diet enhances this flexibility.
What Destroys Mitochondria?
To protect mitochondrial health, it’s just as important to avoid the things that damage them:
- Excessive sugar: spikes insulin and generates oxidative stress
- Processed seed oils: unstable fats that damage mitochondrial membranes
- Chronic stress: raises cortisol and inflammation
- Poor sleep: disrupts mitochondrial repair and regeneration
- Environmental toxins: pesticides, heavy metals, plastics
Avoiding Red List foods, managing stress, and creating a sleep sanctuary are simple but effective strategies.
Habits That Support Lifelong Mitochondrial Health
Health is not a sprint. It’s a marathon. That’s why consistency matters more than perfection. The 16-Hrs For Life program reinforces this with behavioural tools to build lasting routines:
- Start with one change at a time: e.g., skipping breakfast
- Build a routine: prep meals, schedule exercise
- Use tools like Cronometer to track progress
- Stay accountable with a friend or coach
- Reflect regularly and adjust with grace
Sleep, stress management, connection, and purpose also play a role. These form the Four Pillars of Well-Being: Nutrition, Sleep, Movement, and Relaxation.
Conclusion: Mitochondria – The (Not-So) Alien Engine of Your Life
Maybe the debate is right—maybe mitochondria are alien. But what matters most is how we care for these ancient powerplants that dwell inside every cell.
With better mitochondrial health, you gain energy, clarity, strength, and resilience. You build a body that can burn fat, stay sharp, and age with grace.
Start today:
- Fast for 16 hours
- Move your body
- Eat more protein and greens
- Eliminate sugar and seed oils
Because your future depends on it. Your mitochondria may be alien, but they are your lifelong allies. Treat them well.
Credit: Written by ChatGPT |Inspired and moderated by Shaun Waso
